9 May 10
CFE WOD - 4 x 5 min intervals with 3 min rest periods
Did a total of 4.8 miles, I jogged 5 min for a warmup, and walked the 3 min rests.
Here's my distances and speeds per interval:
#1 0.77 miles 6:30 min/mile - Nice flat wooded trail
#2 0.62 miles 8:00 min/mile
- Lots of turns and pretty hilly
#3 0.70 miles 7:09 min/mile - A little downhill but still a lot of turns
#4 0.80 miles 6:15 min/mile - Flat straight and wide open!
I then jogged the rest of the way home. Good run, knee felt good but my toes are a little blisterish!